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3On1Off PPL

by Cameron H.

Program Description

The purpose of a 3-day on, 1-day off push-pull-leg workout split is to maximize muscle growth and recovery by targeting specific muscle groups in a structured sequence. With this approach, you dedicate each workout to a particular movement pattern—push (chest, shoulders, triceps), pull (back, biceps), and legs—allowing you to train with intensity and avoid overworking any single muscle group. The built-in rest day every fourth day promotes recovery, reduces the risk of burnout, and helps sustain consistent progress over time.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Powerlifting, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 02, 2024 08:42
  • Last Edited
    Nov 02, 2024 09:05
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6-10 reps
6-10 reps
10-15 reps
RPE 7
RPE 8
RPE 9.5
2
Single Leg Press
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Calf Extension
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6-10 reps
6-10 reps
10-15 reps
RPE 7
RPE 8
RPE 9.5
2
Single Leg Press
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Calf Extension
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6-10 reps
6-10 reps
10-15 reps
RPE 7
RPE 8
RPE 9.5
2
Single Leg Press
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Calf Extension
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6-10 reps
6-10 reps
10-15 reps
RPE 7
RPE 8
RPE 9.5
2
Single Leg Press
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Calf Extension
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6-10 reps
6-10 reps
10-15 reps
RPE 7
RPE 8
RPE 9.5
2
Single Leg Press
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Calf Extension
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6-10 reps
6-10 reps
10-15 reps
RPE 7
RPE 8
RPE 9.5
2
Single Leg Press
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Calf Extension
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6-10 reps
6-10 reps
10-15 reps
RPE 7
RPE 8
RPE 9.5
2
Single Leg Press
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Calf Extension
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6-10 reps
6-10 reps
10-15 reps
RPE 7
RPE 8
RPE 9.5
2
Single Leg Press
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Calf Extension
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-8 reps
8-12 reps
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
4
Single Arm Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
5
Overhead Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-8 reps
8-12 reps
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
4
Single Arm Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
5
Overhead Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-8 reps
8-12 reps
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
4
Single Arm Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
5
Overhead Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-8 reps
8-12 reps
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
4
Single Arm Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
5
Overhead Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-8 reps
8-12 reps
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
4
Single Arm Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
5
Overhead Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-8 reps
8-12 reps
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
4
Single Arm Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
5
Overhead Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-8 reps
8-12 reps
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
4
Single Arm Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
5
Overhead Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-8 reps
8-12 reps
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
4
Single Arm Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
5
Overhead Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6-10 reps
6-10 reps
10-12 reps
RPE 7
RPE 8
RPE 9.5
2
Barbell Row
2
4-8 reps
RPE 8
3
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9.5
4
Bicep Curl (EZ Bar)
1
2
6-8 reps
12-15 reps
RPE 9
RPE 9
5
Hammer Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6-10 reps
6-10 reps
10-12 reps
RPE 7
RPE 8
RPE 9.5
2
Barbell Row
2
4-8 reps
RPE 8
3
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9.5
4
Bicep Curl (EZ Bar)
1
2
6-8 reps
12-15 reps
RPE 9
RPE 9
5
Hammer Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6-10 reps
6-10 reps
10-12 reps
RPE 7
RPE 8
RPE 9.5
2
Barbell Row
2
4-8 reps
RPE 8
3
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9.5
4
Bicep Curl (EZ Bar)
1
2
6-8 reps
12-15 reps
RPE 9
RPE 9
5
Hammer Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6-10 reps
6-10 reps
10-12 reps
RPE 7
RPE 8
RPE 9.5
2
Barbell Row
2
4-8 reps
RPE 8
3
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9.5
4
Bicep Curl (EZ Bar)
1
2
6-8 reps
12-15 reps
RPE 9
RPE 9
5
Hammer Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6-10 reps
6-10 reps
10-12 reps
RPE 7
RPE 8
RPE 9.5
2
Barbell Row
2
4-8 reps
RPE 8
3
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9.5
4
Bicep Curl (EZ Bar)
1
2
6-8 reps
12-15 reps
RPE 9
RPE 9
5
Hammer Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6-10 reps
6-10 reps
10-12 reps
RPE 7
RPE 8
RPE 9.5
2
Barbell Row
2
4-8 reps
RPE 8
3
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9.5
4
Bicep Curl (EZ Bar)
1
2
6-8 reps
12-15 reps
RPE 9
RPE 9
5
Hammer Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6-10 reps
6-10 reps
10-12 reps
RPE 7
RPE 8
RPE 9.5
2
Barbell Row
2
4-8 reps
RPE 8
3
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9.5
4
Bicep Curl (EZ Bar)
1
2
6-8 reps
12-15 reps
RPE 9
RPE 9
5
Hammer Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6-10 reps
6-10 reps
10-12 reps
RPE 7
RPE 8
RPE 9.5
2
Barbell Row
2
4-8 reps
RPE 8
3
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9.5
4
Bicep Curl (EZ Bar)
1
2
6-8 reps
12-15 reps
RPE 9
RPE 9
5
Hammer Curl
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
5-10 reps
12-15 reps
RPE 8
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9.5
4
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
5
Chest Fly (Cable)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
5-10 reps
12-15 reps
RPE 8
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9.5
4
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
5
Chest Fly (Cable)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
5-10 reps
12-15 reps
RPE 8
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9.5
4
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
5
Chest Fly (Cable)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
5-10 reps
12-15 reps
RPE 8
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9.5
4
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
5
Chest Fly (Cable)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
5-10 reps
12-15 reps
RPE 8
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9.5
4
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
5
Chest Fly (Cable)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
5-10 reps
12-15 reps
RPE 8
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9.5
4
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
5
Chest Fly (Cable)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
5-10 reps
12-15 reps
RPE 8
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9.5
4
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
5
Chest Fly (Cable)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
5-10 reps
12-15 reps
RPE 8
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9.5
4
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
5
Chest Fly (Cable)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8
2
Single-Leg Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
3
Walking Lunge (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
4
Pull-Up (Bodyweight)
2
6-15 reps
RPE 10
5
T-Bar Row
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8
2
Single-Leg Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
3
Walking Lunge (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
4
Pull-Up (Bodyweight)
2
6-15 reps
RPE 10
5
T-Bar Row
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8
2
Single-Leg Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
3
Walking Lunge (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
4
Pull-Up (Bodyweight)
2
6-15 reps
RPE 10
5
T-Bar Row
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8
2
Single-Leg Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
3
Walking Lunge (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
4
Pull-Up (Bodyweight)
2
6-15 reps
RPE 10
5
T-Bar Row
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8
2
Single-Leg Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
3
Walking Lunge (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
4
Pull-Up (Bodyweight)
2
6-15 reps
RPE 10
5
T-Bar Row
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8
2
Single-Leg Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
3
Walking Lunge (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
4
Pull-Up (Bodyweight)
2
6-15 reps
RPE 10
5
T-Bar Row
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8
2
Single-Leg Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
3
Walking Lunge (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
4
Pull-Up (Bodyweight)
2
6-15 reps
RPE 10
5
T-Bar Row
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8
2
Single-Leg Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
3
Walking Lunge (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
4
Pull-Up (Bodyweight)
2
6-15 reps
RPE 10
5
T-Bar Row
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
6-8 reps
12-15 reps
RPE 9.5
RPE 9.5
2
Hammer Curl
2
12-15 reps
RPE 9.5
3
JM Press
2
8-10 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
5
Preacher Curl Machine
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
6
Wrist Curls Cable
2
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
6-8 reps
12-15 reps
RPE 9.5
RPE 9.5
2
Hammer Curl
2
12-15 reps
RPE 9.5
3
JM Press
2
8-10 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
5
Preacher Curl Machine
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
6
Wrist Curls Cable
2
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
6-8 reps
12-15 reps
RPE 9.5
RPE 9.5
2
Hammer Curl
2
12-15 reps
RPE 9.5
3
JM Press
2
8-10 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
5
Preacher Curl Machine
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
6
Wrist Curls Cable
2
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
6-8 reps
12-15 reps
RPE 9.5
RPE 9.5
2
Hammer Curl
2
12-15 reps
RPE 9.5
3
JM Press
2
8-10 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
5
Preacher Curl Machine
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
6
Wrist Curls Cable
2
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
6-8 reps
12-15 reps
RPE 9.5
RPE 9.5
2
Hammer Curl
2
12-15 reps
RPE 9.5
3
JM Press
2
8-10 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
5
Preacher Curl Machine
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
6
Wrist Curls Cable
2
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
6-8 reps
12-15 reps
RPE 9.5
RPE 9.5
2
Hammer Curl
2
12-15 reps
RPE 9.5
3
JM Press
2
8-10 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
5
Preacher Curl Machine
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
6
Wrist Curls Cable
2
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
6-8 reps
12-15 reps
RPE 9.5
RPE 9.5
2
Hammer Curl
2
12-15 reps
RPE 9.5
3
JM Press
2
8-10 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
5
Preacher Curl Machine
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
6
Wrist Curls Cable
2
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
6-8 reps
12-15 reps
RPE 9.5
RPE 9.5
2
Hammer Curl
2
12-15 reps
RPE 9.5
3
JM Press
2
8-10 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
5
Preacher Curl Machine
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
6
Wrist Curls Cable
2
15-20 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
10-15 Reps
@7
@8
@9.5
2
Single Leg Press
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@9
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@9
4
Leg Extension
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
5
Calf Extension
3 Sets
15-20 Reps
@10
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
4-8 Reps
8-12 Reps
@8
@9.5
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Chest Fly (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@9.5
4
Single Arm Tricep Extension (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@9.5
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@9.5
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
10-12 Reps
@7
@8
@9.5
2
Barbell Row
2 Sets
4-8 Reps
@8
3
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@9.5
4
Bicep Curl (EZ Bar)
1 Set
2 Sets
6-8 Reps
12-15 Reps
@9
@9
5
Hammer Curl
2 Sets
12-15 Reps
@10
Day 4
1
Bench Press (Dumbbell)
2 Sets
1 Set
5-10 Reps
12-15 Reps
@8
@9.5
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
3
Lateral Raise (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@9.5
4
Rear Delt Fly (Machine)
2 Sets
15-20 Reps
@10
5
Chest Fly (Cable)
2 Sets
12-15 Reps
@10
Day 5
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@6.5
@7
@8
2
Single-Leg Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9.5
@10
3
Walking Lunge (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8.5
4
Pull-Up (Bodyweight)
2 Sets
6-15 Reps
@10
5
T-Bar Row
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@8
Day 6
1
Bicep Curl (EZ Bar)
1 Set
2 Sets
6-8 Reps
12-15 Reps
@9.5
@9.5
2
Hammer Curl
2 Sets
12-15 Reps
@9.5
3
JM Press
2 Sets
8-10 Reps
@8
4
Single Arm Tricep Extension (Cable)
3 Sets
12-15 Reps
@9.5
5
Preacher Curl Machine
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@8
6
Wrist Curls Cable
2 Sets
15-20 Reps
@10